How To Get Over Your Sugar Addiction

Overcoming a sweet tooth might be easier than you think.

Are you a lifelong sweet tooth (AKA sugar addict)? Can’t finish a meal without something sweet to top it off? Stomach have a “reserve tank” purely for sweets? Me too. I could be completely full after a meal yet have plenty of room for an 800 calorie dessert. My palate isn’t discriminating either, it loves real sugar and fake sugar, you name it, anything sweet will do. The gravity of my addiction came last year when I ordered my coffee at Dunkin Donuts with five Splenda. The lady behind me yelled loud enough for the entire line to hear, “Five!? Who puts in that much?!” The sad part is if I was using real sugar, it would have been more like…umm… 8 or 9. (Half the audience is shaking their heads right now---the other half totally gets me.)

The good news is that I’m in recovery. Like any addiction, sugar addiction can be overcome. Unlike a drug addiction, you don’t have to give sugar up entirely. The amount of sugar we crave has been conditioned by the food industry, our early family experiences, and our food choices. In terms of the food industry, larger quantities of sugar have been added to products over the years. Even if your diet has not changed in 20 years, you are undoubtedly eating more sugar, which means you probably prefer things sweeter without even realizing it. The food companies know this, they figure if they can get you “hooked” on their product by adding tons of sugar (more than the competitor) you will be a loyal customer. Tony the Tiger, my friends, is hardly different from a drug lord. Your early family experiences matter too. Think of the foods available to you as a child. Like a lot of families, we regularly ate dessert after dinner, which may be why I crave it so much now. Your current eating habits are heavily influenced by those experiences… and of course, good old Tony.

Just as our palates have been conditioned to crave sugar, they can be conditioned to crave it less. The process is pretty straightforward. If you repeatedly eat a food, your affinity toward it will increase even if you didn’t like that food in the first place. This is how we have gotten into trouble with sugar—we have created too much of an appetite for it. To like a food less, we have to work this process in reverse. The key is to train your palette to prefer less sweet. Notice I said “sweet” and not “sugar.” Noncaloric sweeteners are sweet too, sometimes even sweeter than sugar. Using noncaloric sweeteners instead of sugar will not reduce your sugar addiction, it will only feed it.

Here are a few ways you can begin to condition your palette to prefer less sweet.

1. The Coffee Experiment. If, like me, you put loads of sugar in your coffee (or tea) everyday, you can use this as an opportunity to begin to train your palate to prefer less. How many packets or teaspoons of sugar/sweetener do you use? Subtract one. The coffee won’t taste quite as sweet but continue to drink it this way for two to three weeks, or until you get used to it. Once you are used to this level of sweetness, cut back by one more, and just keep repeating the process until you are down to only one packet (or none). The key here is to cut back a little at a time, only cutting out more when you are used to the current level of sweetness. I am happy to report that I’m down to two packets. Taking a sip from coffee with five packets now seems way too sweet for me. It took me a while but I got there. Some people prefer to go cold turkey. If you can do this, great, but for many people it will be unpleasant which will drive them back to their previous habit.

2. Dilute your Sodas. By always drinking beverages that taste sweet, we end up finding water and other unsweetened beverages less satisfying. If you drink five sodas per day (diet or real sugar) replace one with water or nonsweetened seltzer (no artificial sweetner). In two weeks, replace another soda with water or nonsweet seltzer. Keep doing this until you have completely shifted. If you drink non-carbonated beverages like juice, Crystal Light, or lemonade, I suggest diluting by adding more water than you typically would. Gradually increase the water to drink mix ratio to wean yourself off of the sweet.

3. Snack Swap. The same concept applies for sweet snacks. Figure out how many grams of sugar are in your typical snack (yogurt, granola bar, etc). Find similar options that have fewer grams of sugar. For example, a Kashi granola bar has less sugar than Quaker. Again, beware of artificial sweeteners in lower sugar versions (e.g., yogurt). These may actually taste even sweeter than real sugar versions even though they have fewer grams of sugar. This will increase your desire for sweet not reduce it. You might also begin to include some snacks that are not sweet at all (almonds, cheese, and hummus) so that you get used unsweetened snacks.

4. Happy Hour. Cocktails contain a high amount of sugar, in order to take the edge off the strong taste of hard liquor. Avoid cocktail mixes (e.g., sour mix, margarita mix, etc) and instead use fresh fruit (squeezed or muddled) to mix in with no added sugar. You will get the natural fruit flavor but with less intense sweetness. By being less sweet, you will drink more slowly and probably drink less.

5. Don't Have Your Cake And Eat it Too...Much. Reduce the number of days that you have something sweet after a meal so that you stop craving sweet directly after eating. For example, if you are used to a sweet after dinner five days a week, then reduce to four, then three, and over time just do it on special occasions. Choose low sugar desserts too. Fresh fruit with a dollop of whipped cream is a good choice. Also, it is important to undo the habit of ordering desserts in a restaurant every time you go. Do this only on occasion. Restaurant desserts are packed with sugar and calories.

6. Who Put Sugar in my Bread? There is a scene in the movie The Breakfast Club where Ally Sheedy takes the lunchmeat out of her sandwich and then empties pixie sticks onto the bread after sprinkling it with Cap N Crunch cereal. Even a sugar addict like me feels like this is going too far. However, bread companies have attached themselves to this idea because they empty pixie sticks worth of sugar into their bread dough. Many breads are made with an astonishing amount of high fructose corn syrup or other forms of sugar. In the nutrition information, look at the grams of sugar across various brands of bread and select one that is low. In general, check the sugar content of other foods that aren’t really supposed to be sweet. Choose brands that do not add sugar or artificial sweeteners.

As you can see, the deconditioning process is the same regardless of the food category. The idea is to slowly and methodically reduce the amount of sugar or sweetener in the foods that you eat. As you reduce, you will notice your palette changing to prefer less sweet. If you worry that you will end up doomed to a bland diet, don’t. Remember, you are doing this slowly which means that you will gradually come to prefer less sugar. Tony may have helped created your sweet tooth, but you can be the one to undo it.

Bread is probably just as bad as sugar. Both wheat and sugar have a drug like effect.

So why shouldn't you totally cut out refined or added sugar from your diet? Why is it different than cannabis, for instance?

Why should an addict totally cut out cannabis but not sugar (or caffeine)?

As someone who has mostly cut out refined sugar (I have about 20grams of 90% chocolate a day--but I cheat sometimes) I feel much more stable. I bet it is much easier to quit other drugs if one is not spiking on sugar and wheat.

I think the point is how is Cannabis illegal but Sugar and Caffine etc not. Sugar especially is bad. Cannabis, provided it's not smoked is actually ok. But you're right both in moderation are ok. Unfortunaltey sugar is addictive, Cannabis, not so much.

What a crock all of this is. Anything that elevates your blood sugar promotes inflammation and fat deposition. INCLUDING BREAD. There's little to no nutritional benefit to grains. Anyone who thinks otherwise hasn't done any research, is an addict, or makes a profit from the wide use of these harmful ingredients contaminating our food and medication supply.
By the way- Splenda has sugar along with other harmful chemicals like chlorine.
The body utilizes vegetables (yes, non-starchy ones) and protein for glucose and our unfounded thoughts on the need for glucose still baffles me. People can thrive without sugar or starch the same way people can thrive without animal proteins. We have let big business tell us what they want us to think instead of thinking for ourselves.
What a shame a therapist chooses to publish advice that only helps to harm. It's a shame people can't be punished for giving such advice.

I was expecting Psych Tdy to understand that addicts ( meaning I) often overeat sweets secretly when we're sad, stressed, excited... Not just the "sweet tooth "but the Cycle of behavior that leaves us feeling defeated. Address that.

Wonderful article! I gave up white bread and white sugar about 9 years ago and I have never looked back! Initially I thought it would be impossible and even though I knew it would be good for me (recovered anorexic and binge eater) I was sad at the thought of making more dietary restrictions. But, the opposite happened; a world of healthier foods and tastes opened up. I did it in baby steps; getting rid of sugar in my coffee (I use Truvia now but experimented with various stevia extracts), then I gave up all boxed foods, especially cereals (and switched to only whole grains like steel cut oats, flaxmeal, some super grainy 'bread' that is gluten free and brown or wild rices). I also started eating dark chocolate daily to manage cravings. Because I get to eat my 1 or 2 oz a day of dark chocolate I don't end up craving junk. I have found it incredibly freeing to live without sugar as I no longer feel massive cravings for junk, my skin anti-aged itself and my body has never run better. On the occasion that I do eat cake (birthdays) its pretty much a disaster, so I don't mind limiting myself to a bite or two, because frosting is awesome. But I certainly don't go seeking it out anymore :)

The article is absolutely interesting because I'm one of those people who need a snack at night or in the middle of the day. I'll say I am not hungry when lunch comes around but if I feel like having a snack or craving chocolate, I'll just eat it. Honestly I don't think I can "train my palette to prefer less sweet". Reason why is I drink coffee really sweet, 3 sweet and low extra cream to be specific and it does not change. I'm use to drinking soda and juice as well. If the idea is too slowly reduce my sweet tooth that's possible. But since was was younger me and my brother were always given snacks and I'm just use to it, I don't believe I can undo that.

For years I have tried to cut sugar from my diet but as i am approaching menopause i feel very addicted. Once i make the leap and go sugar free i feel great and don't crave it. But just one biscuit turns into six and i am back with strong cravings again. Is there any non commercial support group out there to support those struggling to give the stuff up.

Food addiction is 100% real, the area of the brain (Hippocampus) is effected in people who have a food addiction. In fact, certain stresses can cause this as well. It is not about will power as emotional stress can trigger food addiction See Here http://foodaddictions.wordpress.com/2013/02/25/i-cant-control-my-appetite-heres-why/

It also helps to change your self-identification. I was always a "sweet tooth" so it never seemed contradictory to have cake and a sweet coffee drink in the middle afternoon. But I worked for a manager who would say at lunch, "I'm not a sweets person" and pass on the tray of mints going around the table. Now when I'm tempted (which is different from being hungry or whatever) I hear her saying that in my head and I pass.

In my mind the most effective way to get over sugar addiction is Reducing the number of days when i have something sweet after a meal, Have you seen this other site on it is similar to yours Quitting Sugar

Abstaining from anything (alcohol, sugar, and pornography are my weaknesses) is a mental challenge but worth the effort whether permanently or for a set amount of time. Moderation is more realistic option to avoid the 12 step process.

I wanted to add my experience here as an until recently sugar addicted individual. I have always favored full sugar fizzy drinks as my beverage of choice and no amount of shaming or judgement would change my 'choice'. I would have around 4 cans a day at least and numerous glasses from the large bottles to keep count. I'd try to drink other things but nothing quenched my thirst as well. I would also try to drink fruit juices instead but would be met with 'they still have sugar in them!'. Natural sugar but hey 'all sugar is bad'. Just like 'all fat is bad'. I no longer support this - you need a little of everything in a healthy balanced diet.
Personally I have been able to reduce my consumption of fizzy to going out only or one to two cans a week with the help of raspberry ketone. I have no idea if this is what it's intended use is as it's results are not documented and I must also point out the abundance of information stating the reactions of this supplement are not widely known so it is up to the individual, but about 4 weeks after taking it religiously every day my taste buds started to change and the sweets/sugary drinks were too sweet for me. It used to be the other way around and fruit was too sweet! I now crave fruit salads and even eat less carbohydrates and starches than before. A meal I would happily have finished before has to be left half on my plate! I'm still only 3 months in and can't say my weight has changed drastically but with the persistence I can say I believe raspberry ketone has helped me. If you do try it avoid any with caffeine. However I believe sugar addiction is incredibly confusing and once you're on the other side what everyone says is true - how it's so much better. But it's frustrating when you're under it's spell. I hope my personal experience helps and good luck!

I am at my whits end with the cycle of my sugar addiction and that is why I am googling the topic. I keep finding article after article like this that talks about it not from the aspect of someone who has a true addiction, but rather simply someone breaking an unhealthy habit. Like the difference between someone who uses a couple cocktails regularly to eleviate stress, versus an alcoholic. Does anyone know where to find people like me who have a true addiction to this? I am noticing as I age, it actually causes behavior problems after I binge on sugar, to the point of acting like an ugly person, quick to anger, etc, which affects my self-esteem, relationship with my husband, etc. Does anyone else experience this? Ugh, I truly loathe being an addict and am really hurting over this endless cycle of self-destruction.
Thanks for listening.

Hi Mechi.
I can't say I used to binge, but I certainly ate a high sugar diet and got major mood swings when not eating it. The best thing I did was to eat all natural foods that were low carb and high in fat. To get me through a transition, I kept high % dark chocolate and coconut (unsweetened) on hand. The change to lots of healthy fats (probably getting into nutritional ketosis which is not a bad thing) helped change my brain. The brain actually likes ketones and it's primarily made of fat. Doing some quality detox shakes 1-2 times a day that are pharmaceutical grade (ie., Metagenics, Pure Encapsulations, Thorne, Xymogen, Designs for Health, Emerson Ecologics, etc.) will have stuff to help your gut and liver as well as a multivitamin component. Most taste good with unsweetened vanilla almond milk. If you think there's an emotional tie to when you eat sugar, try yoga or binural beats to relax that stress response.
Hope this helps.
Best of luck and may you win your battle!!